{"id":635,"date":"2018-03-25T03:38:06","date_gmt":"2018-03-25T03:38:06","guid":{"rendered":"https:\/\/backintelligence.com\/?p=635"},"modified":"2023-07-03T23:26:02","modified_gmt":"2023-07-03T23:26:02","slug":"spinal-decompression-at-home","status":"publish","type":"post","link":"https:\/\/backintelligence.com\/spinal-decompression-at-home\/","title":{"rendered":"Spinal Decompression At Home &#8211; Benefits &#038; Exercises"},"content":{"rendered":"<p>What is <strong>Spinal Decompression<\/strong>?<\/p>\n<p>We spend most of lives under the influence of gravity, both in sitting and standing positions, which causes compressive forces on the spine.<br \/>\nOver time, these effects can add up and eventually cause postural issues, low back pain, neck pain and more. <\/p>\n<p>Spinal decompression can reverse this effect by gently creating space between the bones of the spine, reversing the daily effects of gravity on the spine. <a href=\"#C8\" class=\"citation\">[8]<\/a> This decompression can be done with the help of a clinician, a machine, or with simple at-home exercises that we will show you below.<\/p>\n<h2>Benefits of spinal decompression<\/h2>\n<ul>\n<li>Creates a separation of the vertebral bones which can:<\/li>\n<div class=\"su-list su-list-no-bottom-margin\" style=\"margin-left:20px\">\n<ul>\n<li><i class=\"sui sui-caret-right\" style=\"color:#333\"><\/i> Take pressure off the discs of the spine.<\/li>\n<li><i class=\"sui sui-caret-right\" style=\"color:#333\"><\/i> Create more space for the nerves exiting the spine.<\/li>\n<li><i class=\"sui sui-caret-right\" style=\"color:#333\"><\/i> These may lead to a decrease in pain level. <a href=\"#C3\" class=\"citation\">[3]<\/a><\/li>\n<\/ul>\n<\/div>\n<li>Moves the spine into the opposite direction of gravity. <a href=\"#C1\" class=\"citation\">[1]<\/a><a href=\"#C3\" class=\"citation\">[3]<\/a><a href=\"#C4\" class=\"citation\">[4]<\/a><a href=\"#C8\" class=\"citation\">[8]<\/a><\/li>\n<li>Straightens spinal curves that are caused by gravity. <a href=\"#C3\" class=\"citation\">[3]<\/a><a href=\"#C8\" class=\"citation\">[8]<\/a><\/li>\n<li>Decreases tension of muscles surrounding the spinal column. <a href=\"#C3\" class=\"citation\">[3]<\/a><\/li>\n<li>Causes a combination of pulling-apart and gliding of the facet joints, which may improve blood flow in the region and aid in the healing of irritated and\/or damaged structures in the area. <\/li>\n<\/ul>\n<h2>Should I be doing this at home?<\/h2>\n<p>Clinically, the patients we\u2019ve seen who benefit most from spinal decompression are the ones who have low back pain due to poor posture and the ones who have low back pain that radiates down their leg. Additionally, if you have low back pain associated with numbness or tingling down your leg, this may be beneficial too.<\/p>\n<h2>What does the current research say?<\/h2>\n<ul>\n<li>Overall, it is inconclusive.<\/li>\n<li>Some studies have found it can really help people with low back pain, while others say it has no effect. <\/li>\n<li>Research also shows no difference between exercises along with machine modulated decompression, and exercises alone. <a href=\"#C2\" class=\"citation\">[2]<\/a><\/li>\n<li>In my experience, the exercises we will be going through below have been very helpful for my patients, however machine-modulated decompression hasn\u2019t been as helpful. <\/li>\n<\/ul>\n<h2>Disadvantages\/Contraindications<\/h2>\n<p>If you have been diagnosed with any of the following, consult your doctor before performing spinal decompression on your own: <a href=\"#C3\" class=\"citation\">[3]<\/a><\/p>\n<ul>\n<li>Osteoporosis<\/li>\n<li>Degenerative joint disease<\/li>\n<li>Spinal Fracture<\/li>\n<li>Spinal fusion surgery<\/li>\n<li>Artificial disc placement in the low back (surgical procedure)<\/li>\n<li>Pregnancy<\/li>\n<li>Spinal nerve root impingement caused by:<\/li>\n<div class=\"su-list su-list-no-bottom-margin\" style=\"margin-left:20px\">\n<ul>\n<li><i class=\"sui sui-caret-right\" style=\"color:#333\"><\/i> Herniated Disc<\/li>\n<li><i class=\"sui sui-caret-right\" style=\"color:#333\"><\/i> Ligament encroachment<\/li>\n<li><i class=\"sui sui-caret-right\" style=\"color:#333\"><\/i> Narrowing of the intervertebral foramen<\/li>\n<li><i class=\"sui sui-caret-right\" style=\"color:#333\"><\/i> Osteophyte encroachment<\/li>\n<li><i class=\"sui sui-caret-right\" style=\"color:#333\"><\/i> Spinal nerve root swelling<\/li>\n<li><i class=\"sui sui-caret-right\" style=\"color:#333\"><\/i> Spondylolisthesis<\/li>\n<\/ul>\n<\/div>\n<li>Joint hypomobility<\/li>\n<li>Extrinsic muscle spasm and muscle guarding<\/li>\n<li>Discogenic pain<\/li>\n<li>Joint pain<\/li>\n<\/ul>\n<!-- This site is converting visitors into subscribers and customers with OptinMonster - https:\/\/optinmonster.com :: Campaign Title: Posture-Opt-In - Top -->\n<div id=\"om-pz513yacpp1li9ptlhax-holder\"><\/div>\n<script>(function(d,u,ac,a){var s=d.createElement('script');s.type='text\/javascript';s.src='https:\/\/c97c3c.backintelligence.com\/app\/js\/api.min.js';s.async=true;s.dataset.user=u;s.dataset.campaign=ac;s.dataset.api=a;d.getElementsByTagName('head')[0].appendChild(s);})(document,10863,'pz513yacpp1li9ptlhax','campaigns');<\/script>\n<!-- \/ OptinMonster -->\n<br=\"blank\"><\/p>\n<h2>How to do Spinal Decompression at Home<\/h2>\n<p>We will again begin by saying that not all of these exercises are appropriate for everyone. If these exercise suggestions cause an increase in pain, or an increase in symptoms down the legs or arms, you should stop the exercise immediately.<\/p>\n<h3><span style=\"color: #2e88a7;\">1.\tOverhead Stretch<\/span><\/h3>\n<p><img decoding=\"async\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Overhead-stretch.png\" alt=\"Overhead-stretch\" width=\"740\" height=\"387\" class=\"aligncenter size-full wp-image-650\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Overhead-stretch.png 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Overhead-stretch-300x157.png 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><br \/>\n\u2022\tBegin by standing upright with your feet shoulder width apart<br \/>\n\u2022\tInterlace your fingers, the bring your arms overhead, making your elbows completely straight<br \/>\n\u2022\tThen reach toward the ceiling and hold the stretch 20-30 seconds<br \/>\n\u2022\tRepeat 4-5x, multiple times a day <\/p>\n<div class=\"su-note\"  style=\"border-color:#e5e37c;border-radius:3px;-moz-border-radius:3px;-webkit-border-radius:3px;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fffd96;border-color:#ffffff;color:#333333;border-radius:3px;-moz-border-radius:3px;-webkit-border-radius:3px;\">\n<div class=\"su-row\"><div class=\"su-column su-column-size-1-2\"><div class=\"su-column-inner su-u-clearfix su-u-trim\">Recommended Program:<br \/>\n<strong>The Complete Posture Fix (With Dr. Oliver)<\/strong><br \/>\nFix your Rounded shoulders &amp; Fwd Head posture, get out of pain and increase your mobility.<br \/>\n<a href=\"https:\/\/backintelligence.com\/the-complete-posture-fix\/?utm_source=Article&#038;utm_medium=RS-Bottom\" class=\"su-button su-button-style-default\" style=\"color:#FFFFFF;background-color:#d91900;border-color:#ae1400;border-radius:9px\" target=\"_self\"><span style=\"color:#FFFFFF;padding:0px 24px;font-size:18px;line-height:36px;border-color:#e55e4d;border-radius:9px;text-shadow:none\"> Learn More<\/span><\/a> <\/div><\/div>\n<div class=\"su-column su-column-size-1-2\"><div class=\"su-column-inner su-u-clearfix su-u-trim\"><a href=\"https:\/\/backintelligence.com\/the-complete-posture-fix\/?utm_source=Article&amp;utm_medium=RS-Bottom\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-2399\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2019\/03\/CPF-Width250-Image.png\" alt=\"The Complete Posture Fix\" width=\"250\" height=\"250\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2019\/03\/CPF-Width250-Image.png 250w, https:\/\/backintelligence.com\/wp-content\/uploads\/2019\/03\/CPF-Width250-Image-150x150.png 150w\" sizes=\"(max-width: 250px) 100vw, 250px\" \/><\/a><\/div><\/div><\/div>\n<\/div><\/div>\n<h3><span style=\"color: #2e88a7;\">2.\tBar Hang<\/span><\/h3>\n<p><img decoding=\"async\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Hanging-from-bar.png\" alt=\"Hanging-from-bar\" width=\"740\" height=\"387\" class=\"aligncenter size-full wp-image-652\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Hanging-from-bar.png 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Hanging-from-bar-300x157.png 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><br \/>\n\u2022\tYou can use a pull-up bar, sturdy playground equipment, or whatever sturdy high bar you have on hand.<br \/>\n\u2022\tReach up and hold on to the bar (you may need to use a small step if it is too difficult to reach).<br \/>\n\u2022\tSlowly begin to hang on the bar and let more and more of your body weight hang.<br \/>\n\u2022\tAgain, try to relax into this position and take a few deep breaths.<br \/>\n\u2022\tHold for 20-30 seconds or whatever is comfortable for you.<br \/>\n\u2022\tRepeat 2-3 times, several times a day.<br \/>\n\u2022\tIf you have shoulder pain with this, do not perform it. <\/p>\n<h3><span style=\"color: #2e88a7;\">3.\tStanding Kitchen Sink Stretch<\/span><\/h3>\n<p><img decoding=\"async\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Kitchen-decompression.png\" alt=\"kitchen decompression\" width=\"740\" height=\"387\" class=\"aligncenter size-full wp-image-653\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Kitchen-decompression.png 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Kitchen-decompression-300x157.png 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><br \/>\n\u2022\tBegin by finding a sturdy surface you can hold onto. I typically have my patients do this at the kitchen sink.<br \/>\n\u2022\tWhile holding onto the surface, slowly lean back and completely straighten your elbows.<br \/>\n\u2022\tAt this point, you should be leaning all of your weight back behind you.<br \/>\n\u2022\tStay in this position for 20-30 seconds, take deep breaths, and try to relax into the position.<br \/>\n\u2022\tRepeat 2-3x, as much as needed throughout the day. <\/p>\n<h3><span style=\"color: #2e88a7;\">4.\tPrayer Stretch<\/span><\/h3>\n<p><img decoding=\"async\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Childs-Pose.png\" alt=\"Childs-Pose\" width=\"740\" height=\"387\" class=\"aligncenter size-full wp-image-654\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Childs-Pose.png 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Childs-Pose-300x157.png 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><br \/>\n\u2022\tBegin on your hands and knees.<br \/>\n\u2022\tSit back so your bottom is touching your heels.<br \/>\n\u2022\tThen reach out with both arms in front of you on the floor and relax into this position.<br \/>\n\u2022\tHold here for 10 seconds.<br \/>\n\u2022\tRepeat the same steps, however now reach your arms slightly to the left, then slightly to the right (holding for 10 seconds in each position).<br \/>\n\u2022\tRepeat each direction (forward, left side, right side) 3 times. <\/p>\n<h3><span style=\"color: #2e88a7;\">5.\tCat Cow Stretch<\/span><\/h3>\n<p><img decoding=\"async\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Cat-and-Cow.png\" alt=\"Cat-and-Cow\" width=\"740\" height=\"387\" class=\"aligncenter size-full wp-image-655\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Cat-and-Cow.png 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Cat-and-Cow-300x157.png 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><br \/>\n\u2022\tBegin by getting on your hands and knees<br \/>\n\u2022\tMake sure your knees are directly underneath your hips and your hands are directly underneath your shoulders<br \/>\n\u2022\tSlowly arch your back (like an \u201cangry cat\u201d) as far as you can while moving your head down towards the floor (like you\u2019re trying to look at your knees)<br \/>\n\u2022\tReturn to the start position, then let your back sag down towards the floor while looking up toward the ceiling<br \/>\n\u2022\tRepeat 20-30x, multiple times a day<\/p>\n<h3><span style=\"color: #2e88a7;\">6.\tPositional Decompression: Laying on Back with Feet on Chair<\/span><\/h3>\n<p><img decoding=\"async\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Positional-decompression.png\" alt=\"Positional-decompression\" width=\"740\" height=\"387\" class=\"aligncenter size-full wp-image-656\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Positional-decompression.png 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2018\/03\/Positional-decompression-300x157.png 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><br \/>\nThis is not so much an exercise but rather a position that I often have patients assume if they are having severe pain and are unable to relieve it with other techniques. While this is not true decompression, it will still take some stress off the lumbar area.<br \/>\n\u2022\tBegin by getting on the floor (if you feel comfortable)<br \/>\n\u2022\tPosition a chair next to you<br \/>\n\u2022\tLay on your back and place your lower legs on the chair, with the edge of the chair positioned on the back of your knees.<br \/>\n\u2022\tRelax in this position for at least 5 minutes, but you can stay here as long as you feel comfortable. <\/p>\n<h3><span style=\"color: #2e88a7;\">7.\tInversion Table<\/span><\/h3>\n<p><a href=\"https:\/\/www.amazon.com\/Innova-ITX9600-Inversion-Adjustable-Protective\/dp\/B003QCI4GG\/ref=as_li_ss_il?s=exercise-and-fitness&#038;ie=UTF8&#038;qid=1521948075&#038;sr=1-4&#038;keywords=inversion+table&#038;dpID=41DtVhoN4%252BL&#038;preST=_SY300_QL70_&#038;dpSrc=srch&#038;linkCode=li2&#038;tag=backauthority-20&#038;linkId=b269d3dea00a413e243571dd28eff503\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" border=\"0\" src=\"\/\/ws-na.amazon-adsystem.com\/widgets\/q?_encoding=UTF8&#038;ASIN=B003QCI4GG&#038;Format=_SL160_&#038;ID=AsinImage&#038;MarketPlace=US&#038;ServiceVersion=20070822&#038;WS=1&#038;tag=backauthority-20\" ><\/a><img decoding=\"async\" src=\"https:\/\/ir-na.amazon-adsystem.com\/e\/ir?t=backauthority-20&#038;l=li2&#038;o=1&#038;a=B003QCI4GG\" width=\"1\" height=\"1\" border=\"0\" alt=\"\" style=\"border:none !important; margin:0px !important;\" \/><br \/>\nWhile inversion tables are an option for spinal decompression, it should be mentioned that there is little to no evidence supporting the effectiveness of these tables. [6] I also haven\u2019t seen many of my patients have success with these tables, so I cannot strongly recommend them.<\/p>\n<p>The best advice may be that if you attempt using a table like this and feel like it doesn\u2019t do anything for you, then don\u2019t use it. If you use it and it really helps, then continue to use it. <\/p>\n<p>You should NOT use an inversion table if you have:<br \/>\n\u2022\tBlood pressure control issues (uncontrolled high blood pressure, orthostatic hypotension)<br \/>\n\u2022\tHernia<br \/>\n\u2022\tGlaucoma<br \/>\n\u2022\tDizziness<br \/>\n\u2022\tOsteoporosis, bone fractures<br \/>\n\u2022\tArterial insufficiency in legs<br \/>\n\u2022\tCardiovascular problems<br \/>\nHow to Use It:<br \/>\n\u2022\tFollow the instructions for your individual table.<br \/>\n\u2022\tIn general, make sure your feet\/legs are completely secured, then slowly begin to tip the table backwards.<br \/>\n\u2022\tContinue to tip backwards as far a tolerable, then hold this position for as long as comfortable.<br \/>\n\u2022\tAim for 5-10 minutes, however you may require rest breaks in that time.<br \/>\n\u2022\tIf this makes you feel very dizzy or light-headed, don\u2019t use the table. <\/p>\n<div class=\"su-note\"  style=\"border-color:#e5e37c;border-radius:3px;-moz-border-radius:3px;-webkit-border-radius:3px;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fffd96;border-color:#ffffff;color:#333333;border-radius:3px;-moz-border-radius:3px;-webkit-border-radius:3px;\">\n<strong><a href=\"https:\/\/backintelligence.com\/products\/\">Check out our Premium Online Courses<\/a><\/strong> &#8211; Fix your posture, Get out of pain and Increase your mobility.<br \/>\n<a href=\"https:\/\/backintelligence.com\/products\/\" class=\"su-button su-button-style-default\" style=\"color:#FFFFFF;background-color:#d91900;border-color:#ae1400;border-radius:9px\" target=\"_self\"><span style=\"color:#FFFFFF;padding:0px 24px;font-size:18px;line-height:36px;border-color:#e55e4d;border-radius:9px;text-shadow:none\"> Learn More<\/span><\/a>\n<\/div><\/div>\n<h2><span style=\"color: #2e88a7;\">Also, Try Self Massage!<\/span><\/h2>\n<p><a href=\"https:\/\/backintelligence.com\/self-massage-techniques\/\">Check out these 9 Self massage techniques<\/a><\/p>\n<div class=\"small-text\">\nSources:<\/p>\n<p><a id=\"C1\"><\/a>[1] Kang J, Jeong D, Choi H. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5140813\/\" rel=\"nofollow\">Effects of spinal decompression on the lumbar muscle activity and disk height in patients with herniated intervertebral disk<\/a>. J Phys Ther Sci. 2016;28(11):3125-3130. doi:10.1589\/jpts.28.3125<\/p>\n<p><a id=\"C2\"><\/a>[2] Thackeray A, Fritz J, Childs J, Brennan G. <a href=\"https:\/\/www.jospt.org\/doi\/10.2519\/jospt.2016.6238\" rel=\"nofollow\">The Effectiveness of Mechanical Traction Among Subgroups of Patients With Low Back Pain and Leg Pain: A Randomized Trial. Journal of Orthopaedic &#038; Sports Physical Therapy<\/a>. 2016;46(3):144-154. doi:10.2519\/jospt.2016.6238<\/p>\n<p><a id=\"C3\"><\/a>[3] Saunders H. <a href=\"https:\/\/www.jospt.org\/doi\/pdf\/10.2519\/jospt.1979.1.1.36\" rel=\"nofollow\">Lumbar Traction. Journal of Orthopaedic &#038; Sports Physical Therapy<\/a>. 1979;1(1):36-45. doi:10.2519\/jospt.1979.1.1.36<br \/>\n<div class=\"su-expand su-expand-collapsed su-expand-link-style-default\" data-height=\"0\"><div class=\"su-expand-content su-u-trim\" style=\"color:#333333;max-height:0px;overflow:hidden\">\n<a id=\"C4\"><\/a>[4] Chung T, Yang H, Ahn S, Park J. <a href=\"https:\/\/pubs.rsna.org\/doi\/full\/10.1148\/radiol.14141400\" rel=\"nofollow\"> Herniated Lumbar Disks: Real-time MR Imaging Evaluation during Continuous Traction<\/a>. Radiology. 2015;275(3):755-762. doi:10.1148\/radiol.14141400<\/p>\n<p><a id=\"C5\"><\/a>[5] Meszaros T, Olson R, Kulig K, Creighton D, Czarnecki E. <a href=\"https:\/\/www.jospt.org\/doi\/pdf\/10.2519\/jospt.2000.30.10.595\" rel=\"nofollow\">Effect of 10%, 30%, and 60% Body Weight Traction on the Straight Leg Raise Test of Symptomatic Patients With Low Back Pain<\/a>. Journal of Orthopaedic &#038; Sports Physical Therapy. 2000;30(10):595-601. doi:10.2519\/jospt.2000.30.10.595<\/p>\n<p><a id=\"C6\"><\/a>[6] Prasad K, Gregson B, Hargreaves G, Byrnes T, Winburn P, Mendelow A. <a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.3109\/09638288.2011.647231\" rel=\"nofollow\">Inversion therapy in patients with pure single level lumbar discogenic disease: a pilot randomized trial<\/a>. Disabil Rehabil. 2012;34(17):1473-1480. doi:10.3109\/09638288.2011.647231<\/p>\n<p><a id=\"C7\"><\/a>[7] Apfel C, Cakmakkaya O, Martin W et al. <a href=\"https:\/\/bmcmusculoskeletdisord.biomedcentral.com\/articles\/10.1186\/1471-2474-11-155\" rel=\"nofollow\">Restoration of disk height through non-surgical spinal decompression is associated with decreased discogenic low back pain: a retrospective cohort study<\/a>. BMC Musculoskelet Disord. 2010;11(1). doi:10.1186\/1471-2474-11-155<\/p>\n<p><a id=\"C8\"><\/a>[8] Reilly T, Tyrrell A, Troup J. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/6600017?dopt=Abstract\" rel=\"nofollow\">Circadian Variation in Human Stature<\/a>. Chronobiol Int. 1984;1(2):121-126. doi:10.3109\/07420528409059129<br \/>\n<\/div><div class=\"su-expand-link su-expand-link-more\" style=\"text-align:left\"><a href=\"javascript:;\" style=\"color:#0088FF;border-color:#0088FF\"><span style=\"border-color:#0088FF\">View all sources used<\/span><\/a><\/div><div class=\"su-expand-link su-expand-link-less\" style=\"text-align:left\"><a href=\"javascript:;\" style=\"color:#0088FF;border-color:#0088FF\"><span style=\"border-color:#0088FF\">Show less<\/span><\/a><\/div><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>What is Spinal Decompression? We spend most of lives under the influence of gravity, both in sitting and standing positions, which causes compressive forces on the spine. Over time, these effects can add up and eventually cause postural issues, low back pain, neck pain and more. Spinal decompression can reverse this effect by gently creating [&hellip;]<\/p>\n","protected":false},"author":117,"featured_media":649,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-635","post","type-post","status-publish","format-standard","has-post-thumbnail","category-back-pain-tips","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Spinal Decompression Therapy At Home - Exercises You Can Do<\/title>\n<meta name=\"description\" content=\"8 Ways to do spinal decompression exercises that you can do at home at anytime. 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